JANUARY 17, 2026

DAY 17 — RESET WITH PURPOSE, MOVE WITH INTENT

Kia ora whānau — Jamie here.

After yesterday’s loaded intervals and carry bursts, today was a different kind of challenge:
Stillness, breath, and reclaiming mobility.

Day 17 was all about combat-ground readiness.
Mobility meets fight prep. Crawls. Rolls. Hips. Breath.
No weights. No vest. Just my body learning how to move again when the engine is tired.

Recovery isn’t just foam rolling and sitting still — not in this world.
Recovery is readiness.
If you can’t move when you’re sore… you’re not ready.

So I rolled. I breathed. I crawled. I flowed.
Got sweaty without strain. Built coordination without clock-watching.
And I walked away feeling more capable than when I started.

TRAINING LOG – DAY 17: MOBILITY + GROUND COMBAT FLOW

Date: January 17, 2026
Weather: Hot, Dry, Humid
Load: None — barefoot, grounded

SESSION OVERVIEW

Warm-up (10 min):

Deep squat breathing x 2 min

Scapular rolls + neck mobility

5× Hip switches

Ground-based crawling (light, 30 sec)

🛠 MAIN FLOW (Repeat 3–4 Times):

🔹 Bear Crawl (forward/lateral): 30 sec
🔹 Sit-throughs (controlled): 8 per side
🔹 Tactical Get-up (no hands): 3 per side
🔹 Combat Roll + Stand: 5 total
🔹 Deep Lunge with Reach (hip breath): 30 sec per side
🔹 Shadow Combat (ground-based freestyle): 2 min

Rest 1 min between rounds (focus: nasal breath only)

COOLDOWN (5–10 min):

Supine spinal twist

Hip + groin opener

Seated nasal breath hold – 3 minutes

Optional: barefoot walk to decompress spine

NOTES / REFLECTION

Hips tight early but released by round 2

Tactical get-ups exposed left-side control issues

Shadow flow unlocked fluidity and opened up my core

Mind felt sharper post-session than pre — this was the reset I needed

Not every day needs a vest. Some days need precision over pressure